Monday 9/7/15...#1.EMOM - bench + high pulls #2. 4 rounds- run 200, 10 renegade rows, 20 wallballs, 10 bench press

#1. EMOM For 10 Min

Reps 10,9,8,7,6,5,4,3,2,1

Bench Press at 70 % of 1 RM

Barbell hang high pulls (45/65)

*On the first min begin with 10 reps and subtract a rep every min

* The second minute would be 9 bench + 9 high pulls, the third minute - 8 bench + 8 high pulls...etc

#2. WOD: 4 Rounds for time

     200 meter run

     10 renegade rows 

     20 wall balls

     10 bench press

CASH OUT: 25 atomic sit ups